The Protective Powers of Stretching

Whether you are a dedicated athlete, just do occasional exercise, or are just looking for a way to improve your health and fitness, stretching is a free and accessible way to care for your body and your mind.

Stretching is all too often one of those things we rush past or overlook when considering an exercise plan. It feels a but like an optional extra, without any clear benefits. Recent research is challenging those thoughts, and it seems as though you might be missing more than you thought if you are skipping your stretches.

Human movement relies on nerves, muscles, bones and joints. In particular, the muscles around joints like your ankles, knees, hips, shoulders and elbows are responsible for a lot of your day-to-day function. Tight muscles can reduce movement around your joints and cause a muscle imbalance that has a flow on effect of increasing your risk of injury.

Stretching has been shown to have benefits that extend beyond muscle movement, through:

1. Improved range of movement.

Better range of movement through joints results in more comfortable and efficient function.

2. Increased flexibility.

It is not just about being able to touch your toes. Increased flexibility is associated with improved balance and a reduced risk of injury.

3. Improved mood and focus.

A 2019 study showed stretching enhanced concentration and mood in a small group of young, physically inactive participants. Other studies have shown a reduction in stress. Taking time to slow down, tune into your body and release tension has benefits beyond the muscle group you are stretching.

4. Cardiovascular health.

This may seem unexpected, but two large studies (2020, 2023) have shown that daily stretching programs improve the function of blood vessels that carry blood away from the heart, lower resting heart rate and blood pressure, and are associated with lower rates of death.


Stretching can be divided into two main types: static and dynamic. When you do a static stretch, you move your muscle to a point of tension and then hold that position for a period of time without moving. The benefit of static stretching is that less force is being applied to the muscle so there is a lower risk of injury. Dynamic stretching involves moving the muscle through its full range and then repeating that movement.

 

What, when, where and how to stretch?

Generally speaking, you want to make sure your stretching program covers most muscle groups rather than focusing on a single area.

The muscles that are responsible for your balance and mobility are mostly in your lower limbs: the gluteal muscles, hamstrings (back of your leg), quadriceps (front of thigh), and calf muscles all benefit from a stretch.

If you spend a lot of time sitting or in front of a screen, focusing on your lower back, neck and shoulder stretches can reduce discomfort and improve your posture.

To get the most out of stretching, make sure your muscles are warmed up first – this can be done with a short walk.

  • Move into the stretch, stopping at the point at which you first feel discomfort (not pain).
  • Hold this pose for 30 seconds then release.
  • Repeat this action 2-4 times.
  • Never bounce while in a stretch, this ballistic form of stretching is associated with a high injury rate and is not recommended.